Rate My Split

Training Bodybuilding
1

First off, move this to the newbie forum if you don’t deem it worthy to be here. This forum just gets a lot more attention.

Trying to be a 5’10" arnold (currently 210 ~12-15% BF guessing, trying to bulk extremely clean).

I’ve been told I need to add some mass to my lats and rear delts to balance w/ the rest of my back, and IMO my arms/shoulders are too small. My legs and upper back are a strong point.

I will post some pictures when I get home. I’d appreciate some tips on where I should go heavier, what exercises just aren’t very good, volume (more or less), or other opinions. Paired exercises are done alternating.

I’ve been working out this bsaic split for a while and it seems to be doing OK; what is below is a little added volume and numbers on paper instead of in my head to track progress easier.

Monday-Back/rear delts
Deads 315x35 reps total

Wide Pull-downs 25x4x8
Rev. Flyes 15x4x8

Chinups 0x4x10
HS Hi Row 180x4x10

Cable Bentover Pullover ?x3x10
Standing Underhand Cable Rows ?x3x10

Incline DB Curls 35x4x10
DB Hammer Curls 35x4x10

Cable Curls 75x2xdrop

Tuesday-chest/ant.,med. delts/tri’s
DB Bench 100’s x4x8
DB Upr Row 55’s x4x8

Incline DB 75’s x4x10
DB Laterl Raise 25’s x4x10

Dips 50 x3x10
Side Bends 50 x3x10

Cable Rope Ext 50 x3x10
PJR Pullover 50 x3x10

DB Flies 90 x3xBO
Pushups 0x3xBO

Thursday-legs
Squat 280x4x8

SLDL 230x4x10
Legpress 505x4x10

Leg Exten 225x2x10
Stand Leg Curl 75x2x10

Lunges 40x2x8

Standing Calf 3x10
Seated Calf 30x10

Friday-shouders/back 2/arms
OH Press 180x4x8
HS Lat 180x4x8

DB Press 50x4x12
DB Row 100x4x10

Closegrip BP 185x3x6
BB Curl 85x3x6

Cable Pushdown ?x3x10
Rope Curls ?x3x10

2

RAMP THE WEIGHTS

people really don’t get it, huh?

3

Are all of those straight sets (same weight)?

4

Newbie and you’ve been on this site for almost 4 years?

5

[quote]Ct. Rockula wrote:
RAMP THE WEIGHTS

people really don’t get it, huh?[/quote]

Even if he didn’t want to ramp his work-sets, I’d at least do LESS of them.

Got to be able to actually progress, right?

Weights are all really low still… That won’t change anytime soon with that kind of work set volume.

6

[quote]bonerjams98 wrote:
Newbie and you’ve been on this site for almost 4 years? [/quote]

I actually read past the second sentence after i posted this, so my bad

but why are you doing 30+ reps on 315 deads?

btw- my posts arent showing up so sorry if this is a repost

7

Has anyone ever had really good results from side bends? Genuine question…

8

[quote]Cephalic_Carnage wrote:

[quote]Ct. Rockula wrote:
RAMP THE WEIGHTS

people really don’t get it, huh?[/quote]

Even if he didn’t want to ramp his work-sets, I’d at least do LESS of them.

Got to be able to actually progress, right?

Weights are all really low still… That won’t change anytime soon with that kind of work set volume.

[/quote]

I was just about to make a comment about that too. lol

9

Getting the idea that I need more weight and less volume. I’ll reduce the volume, by 2-3 exercises/bodypart/day, up the weight and lower the reps on all the big lifts except squats… I do pretty well w/ 8/set, (my hip is messed up and will probably need surgery and doing a weight I could only handle for 3-5 makes it hurt worse).

I’ll also ramp everything. Instead of doing 6 back exercises i’ll do 3 and do the other 3 the following week.

Newbie after 4 years… well, that’s relative. I’ll just say that I’m a lot further than some but due to surgeries and laziness i’m nowhere near where I could be at 29. That and some of you guys are so much bigger than me that to say i’m anything but a newbie sounds really stupid.

The idea on deads was to do that many reps in as many sets as it took, because it’d be a really easy way to progress. Get 1-2 extra reps a week and up the weight when the reps hit some arbitrary number, mabye 40 or so.

Thanks all for replying. I need a mentor.

10

[quote]Jab1 wrote:
Has anyone ever had really good results from side bends? Genuine question…[/quote]
I like them, and they’re better than doing nothing while i’m standing at the dip station.

My core is horribly neglected and is probably holding everything else back. I started doing the slim-in-six videos w/ the wife for my cardio and Debbie Seibers puts me in the dirt on the ab section every night.

11

You could start with the “best of T-Nation” thread… Lots of links in there. Read Professor X: a request for basic bbing info, and bricknyce’s bbing bible thread…

There you have the basics of modern bodybuilding programming.

What is your diet like at the moment? What are your goals?

12

7:00 - chicken breast and oatmeal+blueberries
10:00 - chicken breast and oatmeal
11:30 - Workout 4x/week
1:00 - chicken breast and oatmeal
4:00 - (chicken breast+olive oil) or redmeat and veggies
7:00 - (chicken breast+olive oil) or redmeat and veggies
8:00 - cardio (slim-in-six video lately, 5x/week)
10:00 - (chicken breast+olive oil) or redmeat

Its that, with probably 85%-90% compliance.

Workout days ends up being ~2500-2600 calories, off days about 2200, w/ ~300g protein. I’m basically sedentary unless i’m working out, and been able to make decent progress on the weights while leaning up some at this level as long as i stay consistent.

Off days I drop the oatmeal after the 7:00 meal and probably eat one less meal total since I sleep in, so I eat a lot fewer carbs on weekends.

Goals: get to ~225 at sub 10% BF w/o being sloppy and fat to get there. Its more important to me to be lean than hyooge… I’m already decently big but I’m carrying a bit of chub that I don’t like. Like i said I’ll post some pics when I get home so you can get an idea of how big i am now.